Programm: 03.12-09.12.2018

Das WOD-Programm für die erste Adventswoche. Earn your Christmas Cookies – no “bro-reps” allowed 😉

CFA_Insta_23

Montag, 03.12.2018

Applied Strength
P + PP + SQJ (10×1 OTM )
_______________________
GPP
Max Reps in 2 Min of:
Thrusters 50/35 Kg
Rest 1 min then…

Max Reps in 2 Min of:

Power C&J 50/35 Kg

Rest 1 Min, then…

Max Reps in 2 Min of:

Power Snatch 50/35 Kg

__________________

Dienstag, 04.12.2018

Applied Strength
Panda Pull + PSN (20×1 OTM )
________________________
GPP

30 Sec Work/30 Sec Rest for 15 Intervals

Burpee Pull-Ups
Deadlift 85/55 Kg
Assault Bike Calories
____________________

Accessory

OTM 10

10 Double KB Russian Swings 16/12 Kg (pair)
10 Goblet Tricep Extensions 16/12 Kg

_________________

Mittwoch, 05.12.2018

Applied Strength
Panda Pull + HCL + CL (20×1 OTM )
______________________
GPP

18, 15, 12, 9, 6, 3 for time

Overhead Squat 50/35 Kg
Lateral Burpee OTB
American Swing 24kg/16 Kg

__________________
Accessory

4 Rounds For Quality

“Bicep Curls 21’s”

7 bottom-half reps
7 top-half reps
7 full reps

__________________

Donnerstag, 06.12.2018

Applied Strength
Tall Jerk + Jerk Balance (1+1 OTM 20)
_______________________
GPP

AMRAP 15

12 KB Burpee/Box Step over 16/12 Kg 30/24″
10 KB Hang Clean
10m Over head Lunge

______________________
Accessory

For Time:

300 Double Unders
50 DB Sitting Arnold Presses 10/5 Kg

_____________________

Freitag, 07.12.2018

Applied Strength
Clean (15×1 OTM)
Clean Grip Panda Pull (5×1 OTM)
______________________
GPP

20 Rounds For Time:

3 Power Cleans 70/50 Kg
5 Pull-ups
8 DB Push Presses 20/15 Kg

________________________

Samstag, 08.12.2018

Applied Strength
Barbell Skills Complex (15 min to a 1RM)
_______________________
GPP

For time:

25 Row Calories
50 Sumo Deadlift High-Pulls, 40/30 Kg
25 Row Calories
50 Overhead Squats, 50/35 Kg
25 Row Calories
50 Shoulder-to-Overheads, 60/40 Kg
25 Row Calories

 _______________________

Sonntag, 09.12.2018

REST DAY OR ACTIVE REST DAY
OR
GOLD MEMBERS: BARBELL CLUB